Supplement Breakdown
The supplement industry is flooded with products making wild claims. In this video, I cut through the marketing hype and tell you what actually works based on scientific evidence.
Tier 1: The Essentials (Proven to Work)
- Creatine Monohydrate: The most researched supplement for increasing power, strength, and muscle mass.
- Whey Protein: Convenient, high-quality protein source to help hit your daily targets.
- Caffeine: A proven performance enhancer for energy and focus.
- Vitamin D3: Essential for overall health, especially if you don't get enough sun.
Tier 2: The "Maybe" Pile
- Beta-Alanine: Can help with endurance in high-rep ranges (causes tingles!).
- Citrulline Malate: May improve blood flow and pumps.
- Multivitamins: Good insurance policy if your diet lacks variety.
Tier 3: Save Your Money
- BCAAs: If you eat enough protein, these are largely redundant.
- Testosterone Boosters: Most over-the-counter options have little to no effect.
- Fat Burners: Minimal effect without a caloric deficit; mostly just caffeine.